Tummy aches are a common complaint in children, but when these aches are frequent and no medical cause can be found, they may be linked to anxiety. Anxious children often experience physical symptoms, and stomach pain is one of the most prevalent. Understanding the connection between anxiety and tummy aches may help parents and caregivers provide the support these children need.
How Anxiety Affects the Body
Anxiety triggers the body’s stress response, also known as the “fight-or-flight” mechanism. This response releases stress hormones such as cortisol and adrenaline, which prepare the body to react to perceived danger. Whilst the actions of these hormones might be necessary in a stressful situation, they can be problematic if no physical response is required. Stress hormones tell the body to prepare for attack: the blood supply is diverted from body systems that are not required for survival – including the digestive system, and muscles are activated. In children (and adults), this response can manifest physically in several ways, including:
- Muscle tension in the abdominal area, which could cause tummy ache, cramps, pain or a slowing down of the digestive process
- Changes in digestion due to reduced blood flow to the stomach. Digesting your next meal is not necessary if you are fleeing from a sabre-toothed tiger. This removal of blood flow can mean that food is not properly digested, leading to fermentation, which creates gas which can lead to distension and tummy ache.
- This slowing down of the digestive system can also lead to constipation, and constipation can undoubtedly cause stomach pain.
- Stress and anxiety can impair our ability to produce stomach acid, which is vital for complete digestion of food, and a lack of which is associated with indigestion, bloating and constipation.
- Increased sensitivity to pain signals in the gastrointestinal (GI) tract.
- Disruption of the gut flora (or microbiome). Prolonged stress and anxiety can disturb the careful balance of the gut flora, creating the opportunity for “bad bacteria” to proliferate, and they can produce more gas, which can cause bloating and tummy ache
Signs of Anxiety-Related Tummy Aches
It can be challenging to determine whether a tummy ache is due to anxiety or a medical issue. However, certain patterns may point to anxiety as the cause:
Timing of Pain: The pain often occurs before stressful events, such as school, tests, or social gatherings.
Other Anxiety Symptoms: Children may also experience headaches, trouble sleeping, irritability, or clinginess.
Strategies to Help Anxious Children with Tummy Aches
- Acknowledge Their Feelings
Let your child know it’s okay to feel anxious and that you are there to support them. Avoid dismissing their tummy ache or anxiety as “just in their head.”
- Ensure that mealtimes are calm
To digest food properly we need to be in a state of relaxation, with the parasympathetic nervous system engaged (the opposite of the fight or flight response). Calm mealtimes can help with this for example leaving plenty of time for slow eaters and everyone else, eating together as a family, chatting over the day.
- Involve your children in meal preparation
The brain needs time to anticipate food in order to produce all the hormones, enzymes and digestive fluids necessary to properly digest food. Getting involved in food preparation ensures that our brains are aware that we are about to eat and should therefore prepare our digestive systems adequately.
- Encourage chewing
Many digestive symptoms are due to inadequate digestion. The mouth has an important role to play in the digestive process – it is the first stage of digestion. The mouth and our teeth are responsible for breaking down food, and we should only swallow what is in our mouths when it has been turned into paste. If we eat too quickly and don’t chew our food the stomach has a much bigger job to do that it’s designed for and as a result we are more likely to suffer with bloating, excess gas, stomach ache and constipation.
- Cut out fizzy drinks
Fizzy drinks contain gas! And what goes in, has to come out, and on the way it can cause bloating and possibly tummy ache. And they are full of sugar, acid and often artificial sweeteners, which can cause digestive symptoms for some.
- Reduce sugar in the diet.
Sugar can disrupt the balance of the microbiome – “bad” bacteria and yeasts such as candida, can thrive on sugar, and they can produce gas that can cause stomach pain. Try replacing some sugary snacks with fruit or more savoury snacks such as nuts or cheese on crackers, and see if symptoms improve.
- Teach relaxation techniques
Deep breathing exercises, progressive muscle relaxation, and mindfulness can help calm the body and reduce stomach discomfort. Gentle stomach massage can help especially if you suspect constipation.
- Supplements may help
There are lots of supplements that can help with digestive issues, and thankfully many that have been designed specifically for children. Work with me and I can put together a supplement plan specifically designed for your child.
Constipation
Constipation is common in children and can have many causes and may well cause tummy ache. Often it is diet related, so here are some tips to help:
- Ensure that there is plenty of fibre in their diet from fruits and vegetables. A minimum of 5 portions a day is required for good gut health. A portion is what would fit in your child’s hand. Ideally 5 a day equates to four portions of veg and one of fruit
- Make sure they are well hydrated. Headaches and fatigue could be signs that they are not well hydrated. The colour of their urine is a great clue too – it should be pale yellow by lunchtime.
- Not a dietary tip – but consider using a potty stool. We are not designed to sit on a toilet, the body needs gravity to help the process of elimination. Using a stool to raise knees whilst on the toilet can be a great help.
Other causes of tummy ache
If you’ve tried the above and the doctor is confident that there is no cause for concern, there are other avenues to explore. Pain could be lactose intolerance, or another food intolerance or allergy. It could be due to a pathogenic bacteria or parasite that hasn’t been identified in a NHS stool test.
If you want to work with me on this, or just ensure that your child’s diet is adequate for their needs then please book in for a free Discovery Call to find out more about how I can help.
Important note
While most anxiety-related tummy aches are harmless, parents should consult a doctor if their child experiences:
- Severe or persistent pain.
- Symptoms such as vomiting, fever, or weight loss.
- Pain localized in one area, such as the lower right abdomen.
These symptoms could indicate a medical issue requiring prompt attention.
Emily Fawell has been working as a Nutritional Therapist for 15 years and specialises in working with children. Digestive complaints are something that she has extensive experience of working with in both children and adults. Getting to the underlying cause of digestive symptoms is key, using dietary analysis, careful questioning and testing (either via your GP or using private functional tests). Emily will create a personalised health improvement plan for your child including dietary and lifestyle changes, testing options and a supplement plan where necessary. She sees clients either face to face from Bridge to Health in West Ealing, or online.
Contact her now Emily@4wellpeople.co.uk or visit her website: www.4wellpeople.co.uk
